Training for Week of 8/4 -8/8

Week One

Monday 8-4

A1. Back Squat (430) 5 x 5+ @ 58-63-68-73-78%

(135-225) 255-275-295-315-335 (15)

A2. Press (185) 5 x 5+ @ 58-63-68-73-78%

105-115-125-135-145(10)

+ 

EMOM for 20 min

Odd - 3 PS - 145#

Even - 7-10 CTB Kipping Pull-ups (Butterfly) 7-10-8-8-10-8-9-8-9-9-8 (94)

+

Farmer's Carry - 100#/hand AFAP in 60 sec; rest 60 sec x 3

Wednesday 8-6

A1. HPC(320) 5 x 5+ (no straps) @ 55-60-65-70-75

180-195-210-225-240(6+5 singles)* *belt 

A2. PP (235) 5 x 5 @ 60-65-70-75-80%

145-155-165-175-185(10)

+

15-12-9-6-3

DL - 315# - (all UB)

Ring Dips - (15-7+5-6+3-4+1+1-3+2+1)

Time: 4:03

+ 

Yoke Carry - 235# AFAP in 60 sec; rest 60 sec x 4

Friday 8-8

A1. Front Squat (350) 5 x 5+ @ 60-65-70-75-80%

(135-195) 225-240-255-270-285 (7)

A2. Wtd Pull-ups (95) 5 x 5+ @ 60-65-70-75-80%

(BW-40) 55-60-65-70-75(4)

+

5-7 rounds of (6)

3 tough PC - 225# (82%)

6 HSPUs

9 TTB

Rest 2 min b/t sets

1:00-0:58-0:51-0:50-1:03*-1:10*

*kicked bench and knocked over clock, TTB - 6+1+1+1

*belted, HSPUs - 5+1, TTB - 5+2+1+1

+

FR carry - 155# AFAP in 60 sec; rest 60 sec x 4